Daily Workout

Weight Lifting Club

Sunday, October 21st, 2018

Weightlifting

Off

Swole

Off

Saturday, October 20th, 2018

Weightlifting

BTN J 50×2, 60×2, 70×2 (2), 80×2 (2)

Jerk 85×1, 90×1

Bulgarian Split Squats x10 x 3

Arms, back, abs

Swole

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A) Strongman work

20 minute amrap
50m right arm farmers carry
50m left arm farmers carry
100′ reverse sled drag
500m row

into

20 minute amrap
100m SB carry
100m sled push
500m sk ierg

into

20 minutes on AB @ easy effort

Friday, October 19th, 2018

Weightlifting

Muscle Snatch x5x5 from floor

No Hook Snatch 50×2 (2), 60×2 (2), 70×2

Snatch 70×2, 80×2, then as heavy as you can for doubles with no misses

SN 80×2, 70×2

PC+Push Press+Jerk 50×2, 60×2, 70×2 (2), 80×2 (2)

FS 50×3, 60×3, 70×3, 80×3, 85×3 (3)

Good Morning x6x6

Stability Ball DB Presses x20 x 2

abs

Swole

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1) Strict Press

x6 reps x 10 sets @ 3020 tempo
add 5 pounds from last week

A2) Incline DB curls

x6 x 10
3020 tempo
same weight as last week

B1) floor tricep ext.

x15x3
2020 tempo

B2) Straight barbell curls

x15x3
2020 tempo

B3) Side delt raises

x15x3
2020 tempo

C) Abwheel roll outs

collect 50 reps

Thursday, October 18th, 2018

Weightlifting

PS 50×3, 60×3, 70×3, 75×2, test for max single power snatch

Pause BS 50×5, 60×5, 70×5, 80×3, 90×2

weighted hypers x 15 x 3

Swole

Off

Wednesday, October 17th, 2018

Weightlifting

Off

Swole

Lateral banded steps x 20/side x2

Lateral banded step overs x 10/side x 2 @ knee height for band

Quadruped hip ext. x 10 x2

Dead bugs x 10

Bird dogs x 10

plank rotations x 10

Banded good mornings x 10

+

A) Conditioning work

top of every 3 minutes
run 400m
x10 sets
**get same times each round

Tuesday, October 16th, 2018

Weightlifting

Clean w/ pause at knee 50×2, 60×2, 70×2

Clean 75×2, [80×2, 85×1, 90×1] 2 add a kilo the second round

FS+J 50×3+2, 60×3+2, 70×3+2, 80×1+1, 90×1+1

FS 70×3, 80×3, 90×2 (3)

Pressing Snatch Balance x3 x 5 sets

Swole

Prone i.Y.T x 5/direction x 2

SA bottoms up kb press x 10/side x 2

KB oh support walk x 50’/side x 2

Banded pull aparts (internal and external rotation) x 20/per

+

A1) Bench Press

6 reps x 8 sets @ 3020 tempo
add 5 pounds from last week
rest :45

A2) Lat Pull Downs

6 reps x 8 sets @ 3020 tempo
add 10 more pounds then last week
rest :60

B1) STraight arm plat pull down

x10x3
3020 tempo

B2) Incline DB flies

x15x3
2020 tempo

B3) Barbell wrist curls

x20x3

Monday, October 15th, 2018

Weightlifting

ox Jump to 80% 9f last week x 2 x 5

SN+OHSQ+SN Grip Press x3 35, 40, 45, 50, 55, 60 kilos- no rest between sets

double band legcurls x 30 x 5

band floor press x 50

crunch circuit

Swole

ouch stretch x :30

pigeon pose x :30

Half kneeling ankle flexion x :30

Squat to stands x 20

goblet squats x 10

+

A1) Back Squat

6 reps x 8 sets
3020 tempo
add 5 pounds from last week again if you hti all reps/sets

A2) Barbell Hip Thruster

x 6 x 8 @ 10 more pounds then last week
3020 tempo

B1) KB trap raises

x10x3

B2) Calve raises

x20/side x 3

B3) Side Plank riases

x20/side x 3

C) abs

abwheel roll out x 10×3
arch hold x :30 x 3

Sunday, October 14th, 2018

Weightlifting

Off

Swole

Off

Saturday, October 13th, 2018

Warm Up

Lateral banded steps x 20/side x2
Lateral banded step overs x 10/side x 2 @ knee height for band
Quadruped hip ext. x 10 x2
Dead bugs x 10
Bird dogs x 10
plank rotations x 10
Banded good mornings x 10

Weightlifting

CL Pull+ CL (high blocks) 50×2, 60×2, 70×2 (2), 80×2, 85×2
Sn DL from Deficit w/ 5 second eccentric
70×3, 80×3, 90×3, 100×3, 110×3. 120 x2

Swole

A) Strongman work
5 rounds
100m sandbag carry
100m reverse sled drag

rest 5 minutes

5 rounds
100m farmers carry @ 55/35#
100m sled push

rest 5 minutes

10 sec. aB sprints
rest 2 minutes
x5 rounds

Friday, October 12th, 2018

Warm Up
Prone i.Y.T x 5/direction x 2
SA bottoms up kb press x 10/side x 2
KB oh support walk x 50’/side x 2
Banded pull aparts (internal and external rotation) x 20/per

Weightlifting

No hook snatch 50×2, 60×2, 70×2 (2)
SN 75×2, [80×2, 85×1, 90×1] x 3- add a kilo each round
PC+Push jerk+Split Jerk 50×2, 60×2, 70×2, 75×2, 80×2, test for max
BS 50×3, 60×3, 70×2, 80×2, 90×2 (4)
RDL 70×8, 80×5, 90×3 (4)
Plyo Push Ups- 25 reps total, your choice
Crunch Circuit

Swole

A1) Strict Press
x6 reps x 10 sets @ 3020 tempo
add 5 pounds from last week

A2) Incline DB curls
x6 x 10
3020 tempo
same weight as last week

B1) Underhand grip tricep ext.
x15x3
2020 tempo

B2) Preacher bar curls
x15x3
2020 tempo

B3) Side delt raises
x15x3
2020 tempo

C) Abwheel roll outs
Collect 50 reps